October 9th 2009 Workout of the Day – WoD

By Coach Morden | 10 October 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

Alchemy CrossFit Movement Preparation:

Alchemy CrossFit: Bringing Elite Fitness to Hamilton.

Dynamic Mobility Stretches:

Shoulders
Hip Flexors
Torso Twists
Good Mornings
Ankles

2 times through the following series:

1o Burpees
10 Pull Ups
10 Mountain Climbers
10 Push Ups
10 Groiners
10 Squats

Alchemy CrossFit Workout of the Day:

Begin with some Push Presses:

Push Press
3 – 3 – 3 – 3

Then finish with 40 – 30 – 20 – 10 Rep Rounds of the following couplet:

Medicine Ball Cleans
Wall Ball

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